FEB 7th Mon
Safety bar squats. 2x12. Bar
Step-Ups. 2x6each Leg. BW, BW
DB RDL. 2x12. 30lbs
FRONT PLANK. 2sets. 30sec/30sec
Echo Bike. 6min. 1.65mile
Feb 8th
Jacob’s ladder. 6min total time. Quad pump city!!!! Did 2min, 1,1,1,1. Legs are fried.
BB bench press. 2x12 Bar
DB low row. 3x12 20lb
BB curls 2x12. 45lb
Neck Machine/Band Pull aparts 4x12 (SS)
Abs, (physio ball) (SS) PUSH-UPS. 3x5
FEB 9th
Walked the treadmill 6min. 3.5MPH for 5min then 3.9MPH for 1min. Felt good.
Did the ab coaster 4x12 BW.
FEB 10th
ECHO BIKE. 6min. 1.63mile. Felt good heart rate up pretty good.
DEADLIFT. 2x12. 55lbs
Belt March. 2x50reps. 25lbs
Hypertension (BW). 2x12. 1hole showing
LifeFitness Crunch. 3x12. BW.
FEB 11
Standing DB Mil 3x12. 20lb
Sitting Low row Machine 3x12. 25lbs
Band press downs (SS) FacePulls 3x12reps medium black band
Russian twist 3x25reps BW
Plate Curls 3x12 (10lbs)
Jacob’s ladder 6min. Went 100 steps (2:05) had to shake our legs on fire. Went 4 sets at 1min after. Legs get so pumped up from this stupid machine.
Feb 12th
Treadmill 6min. 3.5min for 5min.
Neck machine 1x12reps all 4sides. (10lbs)
Ab machine. 4x12 knee ups BW
Moving forward, slow and steady. Just want to move forward and feel normal and lift and train again.
For the clients and athletes we wrapped up week 3 with main lifts at 5x8. Was a great week. Next week we will back off and do a sort of deload. Have made great progress last few weeks which makes me happy.